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Curtis AI

by Curtis W.
3 athletes joined

Program Description

Sitruc

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 12:34
  • Last Edited
    Mar 01, 2026 10:48
Muscle Engagement
Front
Back
MuscleSet
Abs
23.9%
Triceps
10.5%
Hamstrings
9.2%
Front Delts
9.2%
Glutes
8.7%
Quadriceps
8.5%
Chest
7%
Biceps
3.7%
Lats
3.5%
Upper Back
3.5%
Middle Delts
3%
Adductors
2.7%
Abductors
2%
Cardio
1.6%
Lower Back
1.5%
Forearms
1%
Other
0.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Hanging Leg Raise
5
10 reps
RPE 6
6
Sit Up
5
10 reps
RPE 6
7
Russian Twist (Dumbbell)
5
10 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
50%
2
Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Hanging Leg Raise
5
10 reps
RPE 6
6
Sit Up
5
10 reps
RPE 6
7
Russian Twist (Dumbbell)
5
10 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
50%
2
Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Hanging Leg Raise
5
10 reps
RPE 6
6
Sit Up
5
10 reps
RPE 6
7
Russian Twist (Dumbbell)
5
10 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Hanging Leg Raise
5
10 reps
RPE 6
6
Sit Up
5
10 reps
RPE 6
7
Russian Twist (Dumbbell)
5
10 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
3
Pec Deck (Machine)
3
10 reps
RPE 6.5
4
Push Up
5
10 reps
RPE 10
5
Bicep Curl (Machine)
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
7
Oblique Crunch
5
10 reps
RPE 8
8
Sit Up
4
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
50%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
50%
3
Pec Deck (Machine)
3
10 reps
RPE 6.5
4
Push Up
5
10 reps
RPE 10
5
Bicep Curl (Machine)
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
7
Oblique Crunch
5
10 reps
RPE 8
8
Sit Up
4
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
50%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
50%
3
Pec Deck (Machine)
3
10 reps
RPE 6.5
4
Push Up
5
10 reps
RPE 10
5
Bicep Curl (Machine)
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
7
Oblique Crunch
5
10 reps
RPE 8
8
Sit Up
4
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
3
Pec Deck (Machine)
3
10 reps
RPE 6.5
4
Push Up
5
10 reps
RPE 10
5
Bicep Curl (Machine)
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
7
Oblique Crunch
5
10 reps
RPE 8
8
Sit Up
4
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
4
Pull-Up (Bodyweight)
1
1-5 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 10
6
Plank
3
1 mins
RPE 10
7
Leg Raise (Captain's Chair)
5
10 reps
RPE 10
8
Hollow Rock
5
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
50%
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
4
Pull-Up (Bodyweight)
1
1-5 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 10
6
Plank
3
1 mins
RPE 10
7
Leg Raise (Captain's Chair)
5
10 reps
RPE 10
8
Hollow Rock
5
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
50%
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
4
Pull-Up (Bodyweight)
1
1-5 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 10
6
Plank
3
1 mins
RPE 10
7
Leg Raise (Captain's Chair)
5
10 reps
RPE 10
8
Hollow Rock
5
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
4
Pull-Up (Bodyweight)
1
1-5 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 10
6
Plank
3
1 mins
RPE 10
7
Leg Raise (Captain's Chair)
5
10 reps
RPE 10
8
Hollow Rock
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Cardio (Zone 2)
1 Set
45 mins
@10
Day 5
1
Cardio (Zone 2)
1 Set
45 mins
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Lat Pulldown
3 Sets
10 Reps
@10
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@10
4
Pull-Up (Bodyweight)
1 Set
1-5 Reps
@10
5
Cardio (Zone 2)
1 Set
20 mins
@10
6
Plank
3 Sets
1 mins
@10
7
Leg Raise (Captain's Chair)
5 Sets
10 Reps
@10
8
Hollow Rock
5 Sets
0.5 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
3
Pec Deck (Machine)
3 Sets
10 Reps
@6.5
4
Push Up
5 Sets
10 Reps
@10
5
Bicep Curl (Machine)
4 Sets
10 Reps
@10
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
7
Oblique Crunch
5 Sets
10 Reps
@8
8
Sit Up
4 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Lunge (Barbell)
3 Sets
10 Reps
@6
3
Leg Curl
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
4 Sets
10 Reps
@6
5
Hanging Leg Raise
5 Sets
10 Reps
@6
6
Sit Up
5 Sets
10 Reps
@6
7
Russian Twist (Dumbbell)
5 Sets
10 Reps
@10
8
Walk
1 Set
20 mins
@10